April 8 – April 14, 2013

Monday morning, I rolled out of bed, and walk slowly to bathroom with my very stiff body.  I took the day off from running and did two sessions for yoga class.  Tuesday morning feel least sore and I ran for 54m’52s’, approx. 7.6 miles and yoga lesson right after.  

Wednesday was my last track workout before marathon and since I just completed a hard ten miler race, I decided to run four one-mile repeat at marathon effort pace, that’s no faster than 6:50 per mile over the MC oval.  The recovery jogs were 800 meter very easy jog/walk with long warm up and warm down.  Then I ran pretty consistently for the workout, here is the detail

Mile Time (400m split)
6m’32.1 (1m’33.9       1m’39.0           1m’40.1           1m’39.1)
6m’43.4 (1m’38.4       1m’41.2           1m’42.4           1m’41.4)
6m’45.0 (1m’41.7       1m’43.2           1m’40.7           1m’39.4)
6m’34.5 (1m’41.6       1m’42.5           1m’40.6           1m’29.8)
I logged total of 9 miles for the day.

Thursday was tough with somewhat sore quads and I wanted to run easy; but I didn’t and end up running for 42m’49s’, approx. 6 miles.  Friday was off day as usual.  Saturday morning, I drove out Scott Run Nature Preserve to volunteer in 2013 MCRRC Spin in the Wood 8K, jogged the race afterward, finished the race with a very slow and planned time of 39m’20s’, and logged about six miles in total for the day.  Three hours’ later, I got onto Stephanie’s table and she went through every joints and muscle group on my body.  At the of session, we believed I am ready for battle.

Sunday morning, I stroll down MH Trail and did a few fast pick-ups to lose up the legs as the very last-last “workout”.  I planned to run eight by quarter mile at marathon effort pace and I ran

Mile – Time   (Distance was measure by Garmin-210)
0.26 – 1m’40.0 0.27 – 1 m’34.2
0.25 – 1 m’41.5 0.25 – 1 m’31.6
0.26 – 1 m’53.3 0.25 – 1 m’30.7
0.27 – 1 m’54.4 0.30 – 1 m’43.2

I got in total of 6 miles with 1 mile warm up and 1 mile warm down.  I logged total of 35 mile this week as I only seven days away from Carmel and feeling good for the week ahead.